All Posts in Uncategorized
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
For Quality
2 Sets
200m Run
5 Inchworm-Ups
5/5 Single Arm Upright Row
5/5 Single Arm Press
5/5 Single Arm Ring Rows
10 Alternating Box Step-Ups
5 Box Jumps
3-5 Burpee Pull-Ups
"12 Days of Fitness" (Time)
1) Wall Walk
2) 200m Run
3) Handstand Push-Ups
4) Strict Pull-Ups
5) Burpee Box Jumps
6) Push-Ups
7) Single Arm Thruster (Switch arms each round)
8) Alternating Single Arm Devils Press
9) Goblet Squats
10) Single Dumbbell Step-Overs
11) Calories
12) Ring Muscle-Ups
Dumbbell: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
--
Goal: 25:00-35:00
Time Cap: 40 minutes
Primary Objective: Finish within the Time Cap
Secondary Objective: Increase pace as you go!
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Row and burpee game w/ partner
Stretching:
Birddog
Thoracic rotation
Inchworm
Straight leg kicks
Glute bridges
Cossack squat
Leg swings
Air squats
Front Squat (5x5
Build)
From the rack
Metcon (AMRAP - Rounds and Reps)
14 min AMRAP
7 ring rows
5 front squats (from the ground)
30 jumprope
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
1min Machine
Cat-Cow
World's Greatest Stretch
Scap Push-Ups
Glute Bridges
Banded Hip Flexor March
Banded Side Step
A: Strength - 3 Sets (Weight)
A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)
A2. 8-10 Bird Dogs, 5sec hold each rep
B: Strength - 3 Sets (Weight)
B1. 10-12 Staggered Stance Hip Thrusts (ea side)
B2. 8-10 Push-Ups (elevated, banded or negatives)
C: Metcon: 21-15-9 (Time)
21-15-9 (mod: 15-12-9)
DB Snatches
Toe-Assisted Pull Ups
Cooldown (No Measure)
Half-kneeling hip flexor stretch
Pigeon pose
Child's pose
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
2:00 minutes on the Rower, increasing intensity
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
- Quarter Squat Reactive Jumps
Barbell Warm-Up
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Overhead Squat
- Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
- Snatch Lift Off to Knee
- Slow Snatch Pull
- Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Squat Snatch (Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)
"Grannies" (4 Rounds for reps)
16:00 EMOM
minute 1: Max Overhead Squats
minute 2: Max Toes to Bar
minute 3: Max Calories
minute 4: Rest
Barbell: (Rx 95/65, S 75/55)
Goal: 65/55 Round of Total Reps
Score: Total Reps
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
2 Sets, For Quality
10 Alternating Scorpion Stretch
10 Alternating Iron Cross Stretch
:30 second Dead-Bugs
:30 second Bird-Dogs
15 Banded Pull Aparts
12 Banded Face Pulls
:20/:20 second Banded Front Rack Stretch
Then..
Get to Working Loads on Deadlift and Bench Press
Strength Superset (8 Rounds for weight)
Every 3:30 x 4 Sets
10 Bench Press @ 55-60%
12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift
Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.
"Shadowlands" (AMRAP - Reps)
For Reps:
8:00 AMRAP
3-6-9-12...
Burpee Pull-Ups
Shoulder to Overhead
Barbell: (Rx135/95, S 115/75)
--
For scoring purposes:
Finishing 15 - 90 Reps
Finishing 18 - 126 Reps
Finishing 21 - 168 Reps
Finishing 24 - 216 Reps
Goal: 100-140 Reps
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups
Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
500M walk (weighted)
20 Box step ups
30 Air squats
500M walk (weighted)
25 Box step ups
35 Air squats
500M walk (weighted)
30 Box step ups
40 Air squats
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
4 sets
12 Pendlay rows
12/12 Gorilla rows
100' Farmers carry
***
4 sets
12 Yates rows
12/12 DB Bent over rows
***
4 sets
10/10 DBs Renegade rows
12 DBs bicep curls (on the wall - tempo at 3secs)
***
4 sets
12 BB Reverse curls
12 DBs Hammer curls (on the wall - tempo at 3secs)
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
2 Sets
:30 second Bike
20 Plank Shoulder Taps
10 Alternating Hang Dumbbell Snatch, Light
:30 second cals
10 Alternating V-Ups + 10 second Hollow Hold
"Mount Mumandad" (AMRAP - Rounds)
40:00 EMOM
min 1: 14/11 Cal Row or Ski
min 2: 3 Wall Walks
min 3: 16 Alternating Hang DB Snatch
min 4: 11/8 Cal Bike
min 5: 16 GHD Sit-Ups
Dumbbell: (Rx50/35, S 40/25)
--
Stimulus: Muscular Stamina / Volume Building
RPE: 7/10
Primary Objective: Complete each movement within the 45 sec mark for each minute
Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.
Optional Accessories (Checkmark)
For Quality:
4 Sets
:30 Ring Side Plank Right
:30 Ring Side Plank Left
1:00 Forearm Plank, Add Load if Able
-rest 1:00 b/t sets-
Ideally set the ring 2-3 inches off the ground.
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
For Quality
3 Sets
20 seconds on / 10 second transition
- Jump Rope
- Bootstrap Squats
- Scapular Pull-Ups
- Ring Rows
- Cossack Squats
Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+
% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building
)
"Fruitbat" (Time)
For Time
10 Rounds
3 Bar Muscle Ups (A: 7 C2B Pull ups)
5 Front Squats
35 Double Unders (A: 70 singles)
Barbell: (Rx155/105, S 125/85)
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
RPE: 8/10
Primary Objective: Go Unbroken
Secondary Objective: Manage Transitions To Control Intensity